Recipes you can prep in advance and grab on-the-go to keep you full until lunch.
Expert consulted: Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT
Nutrition Lab Director
It's true what they say — breakfast really is the most important meal of the day! Your body needs fuel to run, and food is what provides that go-power that helps you conquer your days.
A balanced breakfast that's high in nutrients while being low in calories (which is anywhere between 300 and 500 calories) should focus on protein, healthy fats and fiber-rich carbs. These nutrients are key for providing the body with energy, and they also help keep your whole self in balance so you can enjoy steady mood, strong immunity, optimal brainpower and more.
If weight maintenance or healthy weight loss is one of your goals, breakfast will cater to that, too, as "people who eat breakfast, especially a breakfast with protein, tend to eat less at lunch and dinner," says Tara Collingwood, MS, RDN, CSSD, a registered dietitian and certified personal trainer. It makes sense: When you're super ravenous, you're more likely to eat quickly and to eat more than you may have otherwise.
Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet or dive into low-calorie meals, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
Whether you're a breakfast lover or are convinced you're just not a "breakfast person," these low-calorie breakfast ideas will spark to spark some AM inspo to get you going in the morning. Many of them can become part of your meal prep as they can be made in advance, others make for the perfect grab-and-go option that you can enjoy on your way to work.
1
Breakfast Tacos
You had us at "taco!" It'll be almost impossible for the savory breakfast folks to resist these handhelds that clock in at 25 g protein per serving. They also have the satisfaction factor, thanks to bold flavors that hit all the major notes — spicy, tangy, salty, with a herby finish from the cilantro — and you can assemble them all on a sheet pan to just throw in the oven while you get ready!
Get the Breakfast Tacos recipe.
2
Almond-Buckwheat Granola with Yogurt and Berries
Talk about a sweet start to the day! You'll spoon up 21 g protein and 5 g fiber per serving, providing you with the dream "stay full for longer" nutrient pairing. Feel free to have fun with the fruit topping and mix it up with whatever's in season!
Get the Almond-Buckwheat Granola with Yogurt and Berries recipe.
3
Spinach and Proscuitto Frittata Muffins
Move over Starbucks, we've cracked the code on making grab-and-go egg bites at home! These deliver 13g protein, and once they become part of your regular rotation (because they're so delicious, we know they will!), mix it up with any of your favorite veggie or meat toppings. The possibilities are egg-cellently endless!
Get the Spinach and Prosciutto Frittata Muffins recipe.
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4
Green Goddess Smoothie
Get your greens and your protein in one refreshing sip. This smoothie gets you 17 g protein, plus tons of vitamins and minerals from the spinach. It'll also satisfy your appetite, thanks to a good dose of fiber.
Get the Green Goddess Smoothie recipe.
5
Greek Yogurt Pancakes
The secret to giving ordinary pancakes a protein boost (9 g per serving; this recipe serves four) is to add Greek yogurt to the batter. You'll still get the fluffy pancake bite you crave, and it's a smart move to top it with fresh fruit to sneak in bonus nutrients.
Get the Greek Yogurt Pancakes recipe.
6
Oatmeal with Greens, Tomato and Egg
If you've never had savory oatmeal for breakfast, consider this your sign to give it a try. Collingwood says that eggs check the boxes for both protein and healthy fats; it's a two-for-one win! The greens, tomato and oats up the fiber content even more.
Get the Oatmeal with Greens, Tomato and Egg recipe.
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7
Razzle-Dazzle Smoothie
Collingwood is a fan of smoothies for breakfast — as long as they pair the fruit and/or veggies with enough protein to fill you up. Her recommendation is to add Greek yogurt, like with this recipe for a raspberry-banana smoothie. Bonus: It's portable, so you can take this breakfast to go.
Get the Razzle-Dazzle Smoothie recipe.
8
Peanut Butter & Banana Toast
Registered dietitian SaVanna Shoemaker, MS, RDN, LD likes nut butter (like peanut butter and almond butter) because it's high in both protein and healthy fats. Spread it on multigrain toast and pair it with banana to boost the fiber content. Want to up the fiber and protein even more? Sprinkle chia seeds on top.
9
Chilled Overnight Chia
A tasty way to integrate chia seeds into your breakfast is by incorporating them into overnight oats, a low-calorie breakfast that Shoemaker recommends. Pro tip: She says to add nut butter to up the protein and healthy fats. Top it off with your favorite fruit for a natural way to introduce some sweetness.
Get the Chilled Overnight Chia recipe.
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10
Yogurt Toast
Our nutritionists love Greek yogurt for breakfast because it's a good source of protein, but have you ever used it to make a spin on French toast? Yep, it works. The egg blended into the yogurt in this recipe delivers additional protein as well as unsaturated fats. Use multigrain bread to get a good dose of fiber. Just stick to one slice for breakfast or else this pick will inch out of low-calorie territory.
Get the Yogurt Toast recipe.
11
Turkish Eggs with Greek Yogurt
This savory breakfast may sound fancy, but it actually comes together in about five minutes. Garlic, dill and cumin are used to jazz up the eggs and Greek yogurt without adding extra calories. And you can cook the egg to any doneness you like!
12
Oatmeal with Yogurt and Toasted Almonds
Can't get into savory oatmeal? Pair your oats with Greek yogurt, almonds and a drizzle of honey instead. Collingwood likes that Greek yogurt is full of protein. The almonds add more protein to your bowl and join the oats in delivering filling fiber.
Get the Oatmeal with Yogurt and Toasted Almonds recipe.
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13
Avocado Toast with Chia Seeds
Avocado toast on whole grain bread is a beloved breakfast for many health-conscious eaters for a reason: It checks off the healthy fat and fiber boxes in a major way. Remember Shoemaker's trick of adding chia seeds to overnight oats to up the fiber and protein? The same applies to your avo-toast, and it won't take away from the flavor.
14
Blueberry Banana Nut Smoothie
This is the classic banana-PB snack (or breakfast toast), but in smoothie form! In this recipe, banana and almond butter are combined with almond milk and blueberries for an easy and delicious morning meal you can sip while answering emails.
Get the Blueberry Banana Nut Smoothie recipe.
15
Curry-Avocado Crispy Egg Toast
Avocado and multigrain bread lack the protein that both RDs say is key for a balanced, low-calorie breakfast, but that completely changes as soon as you add an egg. This recipe is packed with flavor, integrating curry powder, cilantro and lime juice.
Get the Curry-Avocado Crispy Egg Toast recipe.
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16
Blueberry Smoothie Bowl
If you want a morning meal that's naturally sweet but doesn't have added sugar (one example of nutrient-void calories), this is it. Protein powder and unsweetened nut butter are incorporated to ensure that it actually fills you up.
Get the Blueberry Smoothie Bowl recipe.
17
Scrambled Eggs with Mushrooms
Shoemaker says that one low-calorie, nutrient-rich meal that she loves to make is scrambled eggs with mushrooms. She likes to add mozzarella cheese, too, which has protein and calcium.
18
Green Pineapple Coconut Smoothie
Incorporating tropical fruit into your breakfast is a refreshing way to start the day. Add a scoop of your favorite protein powder to this recipe to ensure you're getting enough of the nutrient.
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19
Chickpea Waffles
Yes, you can absolutely have waffles for breakfast while staying under 500 calories. In this recipe, they're made with chickpea flour, which is more nutrient-rich than white flour. Stick to just one waffle to keep it low-cal and top it off with a drizzle of olive oil for a savory breakfast meal.
20
Zucchini Latkes
Why wait until Hanukkah to savor delicious latkes? They make a great breakfast anytime. Swap potatoes out for zucchini for latkes that are lower in carbs and calories. While the zucchini covers your fiber needs, the eggs used as a binder deliver on the protein and healthy fats. Just go light on the oil to keep it low-cal.
Get the Zucchini Latkes recipe.
Alyssa Jung
Senior Editor, Fitness & Nutrition
Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.
Expert consulted:Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT
Nutrition Lab Director
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
